Winner winner one pan Italian chicken casserole dinner


Who doesn’t love a one pan dinner? (because let’s face it ain’t no one got time for 4 billion parts to a recipe kinda dish)

This tastes like it took you hours but it only takes 15 mins of your time to prep and then the oven does the rest.

What’s not to love??




Prep time:  15 mins

Cooking time : 40 mins

Serves: 4 hungry humans

This dish is dairy. egg, nut, gluten, grain and can be nightshade free (see below)

You will need:

1 tbsp olive oil

8 chicken drumsticks (I use organic chicken)

2 cloves garlic crushed (or more if you like)

3 medium potatoes, peeled and chopped (if nightshade free use sweet potatoes, parsnip etc)

2 zucchinis chopped

2 carrots peeled and chopped

1/4 cup tapioca flour

500 mls homemade chicken stock (I use the carcass of my Sunday roast chook and pressure cook for 20 mins to make stock)

4 tbsp tomato paste (if you are nightshade free you can use a Nomato sauce which has been made into a thicker paste)

2 tsp dried Italian herbs

What you need to do:

  1. Fire up the oven on 220 deg celsius
  2. Choose a large ovenproof dish with a lid  – you will be using this on the stove top then finishing in the oven
  3. Brown chicken drumsticks in the oil, then throw in onion, garlic, spuds, carrots, and zucchini and stir for a couple of minutes
  4. Pour chicken stock into a bowl or measuring jug and mix in the tapioca flour (it may get a bit clumpy but not to worry)
  5. Add the tomato paste and herbs and pour the contents over the chicken and veggies. Bring to a boil, put the lid on and let the oven do the rest for 30 mins or so
  6. Go and do something for yourself – whatever floats your boat
  7. Serve with a garden salad or your favorite side dish – quinoa/rice, etc


What’s all the fuss about essential oils?

Essential oils, they are everywhere you look and seem to be the next “in thing”

As most of you know I have a specialized interest in gut health/healing diets, the Paleo lifestyle, eczema and food allergies/intolerances, as well as the overall role food, plays in the way our bodies function based on my personal experiences healing my youngest son of his health issues through food, so it was only natural that I also live a holistic low tox lifestyle, cue my love of Essential oils!

I have used doTERRA Essential oils with my boys to support their immune systems for many years and always had people commenting and asking so I have turned my love of sharing with my friends and family (who are all now converts!) into a business and one that I share with the FTGB’s community.

We live as close to a toxin free lifestyle as you can in this modern society so I love the way I can use essential oils not only to support our wellbeing but also around the home to remove all the toxic chemicals companies claim we “need” to clean our homes.

Then I started to hear all about the emotion benefits these amazing gifts of the earth could support my boys & I with and did a bit of research and put them to the test.

I was seriously blown away at how essential oil that could keep us well, clean my home could also help manage the anxious feelings, my children, where having and keep them centered and grounded through their challenges. Cue my love now of sharing the emotional benefits of these oils – they are so much more than nice smelling oils!

I’d love to show you how to incorporate these amazing oils into your lives if you are interested in learning and look forward to you reaching out to me.

You can email me at, visit my Facebook page, connect with me on Instagram or check out my doTERRA shop HERE

Also while your here, don’t forget to sign up to get notified when new blog posts are out and get them delivered straight into your inbox, I post when I feel I have something of value for you so won’t be spamming you, I promise!

I seriously can’t imagine my life without these oils, my only regret is not having them sooner and when my boys were younger.

Not only do I use a product I adore and works, I have an amazing community that comes along with it, my team is like family and I’d love to have you along for the ride.



What the health?



The hot documentary on everybody’s lips at the moment is “What the Health” (it’s on Netflix) it’s got online chat groups divided, and many people questioning everything they know about food after an already wave of confusion about whats the best diet for us all in the last few years.

I go into every documentary I watch with an open mind, I’ve been vegetarian, vegan, low fat, carnivore, low carb, high carb, paleo, wholefood, you name it I’ve been it and had quite a negative relationship with food for many many years in my teens and early 20’s despite coming from a family that didn’t do processed foods, and ate a very varied home-cooked Mediterranean diet, a far cry from the SAD (Standard Australia/American diet) most of Western society grows up on.

I agreed with many points WTH raised, the way conventionally grown animal products have basically no nutritional value, that the farming practices used to raise them hugely impact our already struggling environment, all causes I am strongly passionate about educating people on how to reduce our footprint on the world by the choices we make daily.

I did however see a lot of holes in the research presented, some bias in having predominately vegan based Dr’s being interviewed (with the exception of some) and also not going into the background of the SAD (Standard American diet) the majority of the test subjects consumed prior to going “vegan” which the majority of us know if we all know if you eat from the dollar menu, your health isn’t going to be great to start with.

The first 10 mins or so is dedicated to the overconsumption of processed meats. I will repeat “processed meats” this is things like smoked deli meats, bacon (I’m going to have many people hate me for typing bacon!), sausages and man made products that come from places – some of those with big golden arches that some people consume daily, sometimes more than once a day.

It’s not rocket science to assume that a processed foods diet high in sodium, nitrates, preservative and more numbers than real food ingredients aren’t going to be a healthy option for any of us.

The demonization of saturated fats seems to also be a big focus of the documentary despite leading cardiologists & MD’s with studies around the world (also peer reviewed, I wouldn’t’ place too much emphasis on studies that have not been peer reviewed when doing your own research) dispelling the cholesterol & saturated fat data that has predominately been at the forefront of the information available to us and our GP’s for the last 40-50 years. Claims that cholesterol levels drop on a plant based diet, if you were eating Big Mac’s and had high cholesterol levels to begin with of course your cholesterol levels would drop on any healthier option diet.

There is no doubt in my mind plants are medicine, 3/4 of our plates at every meal should be plant based. The more the better! This is what we aim for in our house at every meal.

Does the average person in the Western world consume 3/4’s of their plate as vegetables/fruits? From my research and day to day workings with families, hardly. Unless you consciously follow a wholefoods diet focused on eating in season, the average family is eating masses of processed, nutrient deficient food which are causing a host of lifestyle diseases which are in epidemic proportions in the Western world, we are also starting to see this come into underdeveloped countries with food aid programs, the introduction of high calorie packaged foods, drastically changing the ancient diets eaten by these cultures.

The term “low fat vegan” comes up quite a lot too in the movie, given our brains (especially that of growing children) need fats to develop properly and have our hormones functioning at optimum levels low fat is not a world that should be associated with anything we eat. The 80’s and early 90’s saw the low fat craze take over our supermarkets, healthy fats where demonised and low fat everything filled with carbs & sugar (to make them taste semi decent) where the trade off for the fats that were taken away.

Now I’m a Mum, i’m not a Dr and I don’t advocate anything other than a wholefood diet – food in it’s closest to natural form, unprocessed & organic where possible. Eating in season, something our society has moved so far away from and supporting local farmers who raise ethical meats and trying to reduce their impact on the environment as best they can.

We personally choose to avoid dairy and pork & it’s by products including bacon and we don’t eat processed smoked meats by choice, not because of a documentary, or a study, it’s what works best for us and makes us our most vibrant selves. listen to your body, if it’s screaming at you, then it’s time to have a look at what you are putting in and not forgetting onto it. Our personal care products and toxins also play a large part in our overall health.

I’d love to hear your thoughts and comments if you have seen the film.

Has it changed your views on what you feed your family? Did it shock you? Scare you, make you even more confused?

I have to say it doesn’t have to be confusing, as Michael Pollan says ‘Eat food, not too much, mostly plants”. I personally don’t think this means going strict vegan but increasing our intake of plant based foods is a huge priority for the greater good of society as we cannot sustain this health epidemic we are currently facing.




 Nourishing You – for the Mamas who forgot about themselves 

After an extremely long break in the land of blogging but being active on social media, I thought it was an apt time to relaunch FTGB’s.

With new goals set for both my business and personal life, I wanted to share with you all  3 tips the last few years have taught me.

1. Fill your cup, and fill that thing as high as you can, with whatever brings calm or inspiration into your life.

 It could be as big as building a business that empowers you to live your life’s purpose, or as small as watching a trashy reality tv show or making the time to run, walk, dance or practice yoga.

 Self care and love is not selfish, it’s essential. Life is here to be lived not endured. By filling your cup, you can then deal with whatever life throws at you and things that once seemed like big issues generally become things you don’t bat an eyelid to anymore.

2 . Nourish your body. You wouldn’t send your kids to school without lunch, so why are you not putting in the same effort for you? Become a lunch box packer for yourself, regardless if you are a SAHM or are in the corporate world. Not only does it take the effort out of thinking about “What’s for lunch?”, but will save you a lot of money (have you looked at the price of takeaway food!!!) and time in your every day schedule. This is a commitment and like anything you commit to it becomes habit. Try it!

3. Learn the art of saying No. No is a complete sentence and no explanation is required.      If something causes you heart palpitations at the thought of it being done or having to be attended and isn’t an essential part of your life, give it the flick. I promise the world won’t end.

Running around to 7 different sport 5 days a week, on top of work and every day life isn’t my idea of fun, nor is it my kids and let’s face it unless you are raising the next sporting prodigy, kids just want to be outside having their own fun and 1 or 2 sports/extra curricular activities is enough. Same goes for relationships and friendships that drain you. It’s okay to say no to the unnecessary crazy.

I was guilty of not doing all 3 and suffered greatly. Having been through a separation and subsequent divorce in the last few years, throw in an interstate move, returning to work full time as a single parent and having two children with special needs with their health, I fast realised that the buck literally did stop with me and if I wasn’t functioning at my optimum, then what use was I to them.

Hindsight is a wonderful thing, and these 3 things would be my pearls of wisdom to share with my younger self.

Three very small but life changing acts that have changed my outlook of myself, my relationships, the way I parent my children, my wants and needs and most importantly finding myself again, as I am that Mamma who forgot about herself.

What is your biggest pitfall? Do you take on too much?

As always would love to hear your thoughts.

Much love and remember you are enough!